Fitblast 2018
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The FitBlast Transformation is a Monthly Program Group Based specially created for people new to fitness, strength & conditioning or have been away from Strength & Conditioning training for whatever reasons. Who this is for? Men or women
If you are saying yes to a number of these points then this program may be for you. I stress may be for you as while this is a layered, scientific approach it is none-the-less a program that needs attention, focus and drive. There are 10 classes in the week: Mon-Wed-Thurs-Fri @7.00 AM Mon-Tues-Wed-Thurs-Fri @7.00 PM You can go to as many classes as you wish!!! Each Class will have a main focus See below for this months schedule: Monday morning - Fundamental Movement thru S&C Monday Evening - Max Strength Tuesday Morning - Metabolic Strength Tuesday Evening - Aerobic Dominant Wednesday Morning - Metabolic Conditioning Wednesday Evening - Aerobic Dominant Thursday Morning - Max Strength Thursday Evening - Fundamental Movement thru S&C Friday Morning - General Mix Friday Evening - Metabolic Conditioning
1 Month Program of 110.00 per month2 MONTH PROGRAM @95.00 PER MONTH
3 MONTH PROGRAM @ 85.00 PER MONTH |
The short of it – Brass Tacks
Why you are here.....
What results can you expect?
Why you are here.....
- You want to look and feel better
- You are not quite sure how to get healthier and lean
- You have low back and/or neck pain and are sick of it
- You eat well sporadically
- You binge
- You want one person to guide you on all fronts
- You need someone to be looking over your shoulder making you accountable
What results can you expect?
- Loss of back & neck pain
- Can help strengthen your heart
- More educated on what it takes to keep yourself fit
- A stronger, leaner body
- Better Sleep – the consistency of getting up for 3 morning sessions a week is the single biggest effect people report and is life changing.
- Better Posture
- Better concentration at work
- Allot more confidence
Why can you achieve these results with us?
What I can help with?
- Applied Science means Science put into practice. There is allot of rubbish out there in terms of Health & Fitness as well as specific to Strength & Conditioning, Fatloss or even what "Fit" is at all! What we are doing with this program is applying science we know works with this population allied to my experience within our Irish culture and population.
- Strength Training, developing efficient Energy Systems (Aerobic & Anaerobic) and finding a balanced approach to Nutrition is what works.
What I can help with?
- Developing an Applied Science (meaning science showed us an idea may work, and then we tested it and it works) program specific to you and around your life
- In-Person Coaching with a shared financial load (with other participants)
- Making you accountable
- Educate you in how to look after yourself as you age
- Resistance Training - Lifting weights, using bands, bodyweight, kettle bells, Swiss balls, rings, steps, medicine balls and anything else we can find at various types of intensities
- Intelligent Conditioning using all of above plus some more traditional implements like Bike, Rower & Running
- Learning to throw things around intelligently and with intensity
- Educate you on basics of Exercise & Nutrition thru an intuitive personalized program
- Develop good habits around lifestyle and nutrition that will last a lifetime
- Varying Training
- Keeping you accountable & engaged
How much does it cost?
EARLY BIRD OFFER
There are 3 options;
1.1 Month Payment of 110.00 for
2.1 Off Payment for 2 months (rate @ 95.00) of 190.00
3.1 Off Payment for 3 months (rate @ 85.00) of 255.00
When & Where?
Sessions take place at our small private but well equipped gym at Carrig House, Main Road, Ballincollig.
Mon-Wed-Fri there are morning and evening groups. Mornings @ 7.00AM, Evenings @ 7.00 PM
**Please note, if demand is large then a 9.30am School Run Class will be arranged**
EARLY BIRD OFFER
There are 3 options;
1.1 Month Payment of 110.00 for
2.1 Off Payment for 2 months (rate @ 95.00) of 190.00
3.1 Off Payment for 3 months (rate @ 85.00) of 255.00
When & Where?
Sessions take place at our small private but well equipped gym at Carrig House, Main Road, Ballincollig.
Mon-Wed-Fri there are morning and evening groups. Mornings @ 7.00AM, Evenings @ 7.00 PM
**Please note, if demand is large then a 9.30am School Run Class will be arranged**
The long of it
The Long of it – for a more detailed insight
What is required?
What is required?
- An ability to train for approx 30 mins 3 times per week in Ballincollig
- Access to the Internet at least once a day to work on the online Nutritional & Lifestyle Coaching Program for 5-10 mins
- Hard work for the period of time in gym
- An ability to switch off and recover
- Initial Patience towards a greater goal
- An open mind to training and training methods and allowing Applied Science to do its job.
- Can help strengthen your heart
- More educated on what it takes to keep yourself
- A stronger, leaner body
- Loss of stubborn Belly or Hip Fat
- Better Sleep
- Better Posture
- Better concentration at work
- Allot more confidence
and Why can you achieve these results with us?
Applied Science means Science put into practice. There is allot of rubbish out there in terms of Health & Fitness as well as specific to Strength & Conditioning, Fatloss or even what "Fit" is at all! Science can be tweaked or bluffed as well and many popular methods of training and changing nutrition are actually not that successful at all, at least long term
What we are doing with this program is applying science we know works with this population allied to my experience within our Irish culture and population.
Strength Training, developing efficient Energy Systems (Aerobic & Anaerobic) and finding a balanced approach to Nutrition is what works.
The Problem
Modern life though has reduced our ability to develop & maintain adequate strength and testosterone levels as well as a basic, efficient aerobic and cardiovascular system. In a line this is largely because we move less and sit more. Those issues are not going away for many people as that simply life and work for now. So we have to cleverly replace what we lost when we became less "working men or women".
The Solution
In many ways testosterone is a key component to these changes. Like anything, too much can be a negative also, but the right amount can have a significant effect on quality of life for men and help balance womens hormones.
A Bio-Psycho-Social model is my approach. Another word could be Holistic. Essentially it’s an all-round approach to health & Fitness and not just pounding away on a treadmill or going to classes and box ticking but getting nowhere fast, or a yo-yo type of health.
Lifting weights or Bodyweight Resistance Training
We Know:
Applied Science means Science put into practice. There is allot of rubbish out there in terms of Health & Fitness as well as specific to Strength & Conditioning, Fatloss or even what "Fit" is at all! Science can be tweaked or bluffed as well and many popular methods of training and changing nutrition are actually not that successful at all, at least long term
What we are doing with this program is applying science we know works with this population allied to my experience within our Irish culture and population.
Strength Training, developing efficient Energy Systems (Aerobic & Anaerobic) and finding a balanced approach to Nutrition is what works.
The Problem
Modern life though has reduced our ability to develop & maintain adequate strength and testosterone levels as well as a basic, efficient aerobic and cardiovascular system. In a line this is largely because we move less and sit more. Those issues are not going away for many people as that simply life and work for now. So we have to cleverly replace what we lost when we became less "working men or women".
The Solution
In many ways testosterone is a key component to these changes. Like anything, too much can be a negative also, but the right amount can have a significant effect on quality of life for men and help balance womens hormones.
A Bio-Psycho-Social model is my approach. Another word could be Holistic. Essentially it’s an all-round approach to health & Fitness and not just pounding away on a treadmill or going to classes and box ticking but getting nowhere fast, or a yo-yo type of health.
Lifting weights or Bodyweight Resistance Training
We Know:
- Strength Training increases testosterone levels (Craig et al 1989) (1)
- Increases in testosterone helps regulate bodyfat and increase metabolism (the rate that you burn energy when not active, critical to keep fat away) (Traish et al , 2009) (2)
- Low levels of testosterone are often seen in depressed men, especially as they age (Almeida et al, 2008) (3)
- Lowered testosterone makes men more susceptible to Diabetes and Heart Disease (Channer, 2011) (3, 4)
- Low testosterone levels decreases sex drive (Travison et al, 2006) (5)
- Optimal testosterone may help fight Alzheimer’s and improve cognitive ability
- Weight training helps balance hormones and hormonal changes in women (see here) and (8)
Conditioning
What is it?
What we know
References
What is it?
- In a general sense conditioning, using conditioning in the psychology spectrum, is when what we do or how we act becomes more and more predictable as a result of reinforcement within a particular environment. Basically we repeat behaviours the more we are exposed to them
- Conditioning in sport is more specific. In a general sense (and thinking physical preparation) we condition ourselves to be as robust and resilient as possible for the sport we play. As an extension of that we conditioning ourselves more specifically in a game-play and tactical sense by breaking the game down into smaller bits to develop and reinforce our tactics and philosophy.
- Conditioning for the regular bloke trying to be fit and healthy and lose a few kg is generally used as a method of Fat-loss enhancement. And while this has a place and is very effective when used cleverly, we use Conditioning for you guys to build an overall tough and robust Aerobic and Anaerobic capacity. This will be able to help you work, stay up with the wife, play with the kids and get shit done for a long time into the future.
- Conditioning is about developing different energy pathways. All Energy systems work together day to day or even when playing sport. There is not a stop-start process with the energy systems; however one energy pathway may be used more than another depending on the task at hand. The reason I explain this is because what we have now in the fitness industry is an acceptance of something like HIIT (High Intensity Interval Training) as De-Facto conditioning. But conditioning for what? HIIT is being used based on only a small handful of studies. It works well with weight training, but not really on its own. So basically HIIT classes are largely unproductive if seen as a main way of burning fat.
- I use strength circuits on at least 1 day a week that will raise metabolism, working on aerobic capacity and burn fat all at once. But the critical part is lifting moderate to heavy weights throughout
What we know
- Meal Plans only work for a short period and ALL fail eventually.
- All diets are based simply on a calorie deficit. Nothing else. Does not matter if it’s low carb/no carb, no sugar, paleo, soup, whatever... they all want you to reduce calories significantly. So of course you will lose weight. But how sustainable is it?
- Eating well is not half as complicated as some would let you believe.
- Eating is more about our state of mind and behaviours than actually what we eat. And that a good thing, if we sort out our behaviours
- Small one-step changes to our habits work a hell of allot better in the long term than any excessively structured and strict diet
- How you eat far outweighs what you eat
- Planning underpins good nutritional choices, even when we go boozing or have a party. If we plan well and create good habits around these events then we enjoy them even more.
- Socializing is key to health. Sharing and taling to friends and family is critical. A few drinks in the local on a Friday night may actually save your life. Chicken and Broccoli won’t!!!
References
- https://www.ncbi.nlm.nih.gov/pubmed/2796409
- https://www.ncbi.nlm.nih.gov/pubmed/18772488
- http://jamanetwork.com/journals/jamapsychiatry/fullarticle/482640
- http://heart.bmj.com/content/97/11/867
- https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2005-2508
- http://www.precisionnutrition.com/the-biggest-loser-study
- https://www.ncbi.nlm.nih.gov/pubmed/15831061